Pilates ndizochita masewera olimbitsa thupi, mapepala ang'onoang'ono, mimba ya m'mimba, kulimbitsa makina ndi kumbuyo. Tidzakambirana momwe chithandizo cha ma Pilates chingathandizire kuchepetsa mbali, kuchepetsa chiuno ndi kuwapatsa mawonekedwe okongola. Mtundu wabwino wa ntchafu umamupatsa mkazi chidaliro.
Palibe zodabwitsa kuti pilates amatchedwa kuchita masewera olimbitsa thupi. Mosiyana ndi sitepe ndi aerobics, Pilates sachita masewera mofulumira. Kusunthika konse kumachitika pang'onopang'ono, kotero thupi limakhala ndi nkhawa yochepa. Pambuyo pa kuphunzitsidwa kotero, palibe kutopa, koma mosiyana, kusangalala kumawoneka.
Pofuna kupeza zotsatira zolimba m'chiuno, muyenera Pilates 15 mphindi patsiku, ndi pang'ono. Izi zimapangitsa thupi kukhala losangalatsa, losavuta komanso losasintha. Choncho, machitidwewa amachititsa mpira. Kuchokera kumadera ovuta, mafuta owonjezera amachoka ndipo palibe kuwonjezeka kwakukulu kwa minofu ya minofu. Pilates ndi yabwino kwa iwo amene akufuna kuchepetsa kuchuluka kwa chiwerengerocho m'chiuno.
Kumbukirani kuyenda mofulumira, kusunthira, kuganizira mozama momwe zingathere pavuto la minofu. Sitifulumira ndipo timagwira ntchito iliyonse ya thupi kwa masekondi atatu.
Pilates: mazochita a m'chiuno
Zochita za ntchafu zamkati
Njuchi ndi malo ovuta kwa amayi ambiri.
"Kuwala Kwambiri"
Tidzatenga malo abodza, monga machitidwe ena. Tikagona pansi pambali imodzi, tiika mutu pamanja. Miyendo imatambasula pamtengo.
- Gwiritsani phazi pansi pa bondo, ikani phazi pansi kutsogolo kwa ntchafu.
- Dzanja laufulu tidzamamatira pansi pa bondo ndikuwerama ndi kuyima pansi pansi phazi ndipo tidzakamenyera phazi ku bondo.
- Pachifukwa ichi, kwezani mchenga wa recumbent pansi pamtunda wa masentimita makumi atatu mphambu zisanu ndi zitatu. Pamalo amenewa, gwirani masekondi awiri ndikuchepetserani mwendo.
- Timachita izi kasanu ndi kawiri, kenaka tagona pansi kumbali ina ndikugwira ntchito ndi mwendo wina.
- Pambuyo pa masewerawa, timamva minofu ya m'kati mwa ntchafu, kumverera momwe imathiridwa, kutambasula ndikukhala otanuka.
Zochita za kunja kwa ntchafu
Zochita za mbalizi zingabweretse malowa ndikukonzekera kuti amve ndi kuyang'ana kwambiri.
"Kicking"
- Timagona mofanana monga momwe "Kukwezera Mtolo". Miyendo imatambasula pamtengo ndikukoka masokosi. Dzanja lamanja timaliyika pansi ndipo timapumula, ndi dzanja lachiwiri tidzakweza mutu wathu kuti tisakhale wolemera.
- Lamulo lakumunsi likutambasula pambali pa thupi ndikuyamba kutsogolo ndi chala. Powonongeka, kwezani mwamsanga mwendo wam'mwamba ndikukoka mwendo kumalo.
- Kenaka, pumphunzi, timatsitsa mwendo, ndikudzikweza tokha.
- Choncho nthawi 10, kenaka ugone pansi kumbali ina ndikuchitanso chimodzimodzi ndi mwendo wina.
Zochita za m'chiuno
Yesetsani "Kuthamanga kwazungulira ndi mapazi anu"
Pochita masewerowa, mgwirizano wa m'mimba, umapangidwira kulimbikitsa mkati mwa ntchafu.
- Ugone kumbuyo kwako, tambasula mikono yako pamodzi ndi thupi.
- Kwezani mwendo wakumanzere. Kuti mukhale bwino, phazi lamanja liyikidwa pa phazi, pomwe "mawondo akumanja" akuyang'ana padenga.
- Powonongeka, tambani mzere wochepa mlengalenga ndi phazi lamanzere mmwamba mozungulira, kutsiriza kujambula ndi exhale. Tiyeni afotokoze bwalo mlengalenga kasanu pa njira imodzi ndipo kasanu akufotokozera bwalolo mosiyana, tidzasintha mwendo. Ngati timamva ululu m'mafupa, kuchepetsa kukula kwa bwalo.
Yesetsani kuchita ntchafu yamkati
Ntchitoyi idzachepetsa mafuta omwe ali mkati mwa ntchafu.
- Timagona pabwalo kumanja, tambani pamzere umodzi. Timatengera m'mimba. Pakati pa pansi ndi mbaliyo muyenera kukhala mtunda wa millimeters pang'ono. Musati "mugwe pansi" pansi.
- Lembani phazi lakumanzere ndikuyika phazi pansi pambali pa dzanja lamanja. Kuti tikhale oyenera, tiika dzanja lamanzere patsogolo pathu.
- Pumphuno, kwezani mchenga wapansi 2 cm kuchokera pansi. Pumphuno, pang'onopang'ono mutsike mwendo.
- Bweretsani zochitikazo nthawi 10 mbali iliyonse.
Potsirizira, tidzanena kuti machitidwe omwe asankhidwa a ntchafu mu dongosolo la Pilates amathandiza kuthana ndi mafuta owonjezera.